Start standing with your toes facing forward then squat as low as you can with weight in your heels, and chest lifted. Place hands behind your head. Hold your squat and do small alternating kicks forward while pulsing a few inches up and down in your squat. Do this 3 times for 30 seconds.
Start standing with your feet shoulder width apart, keeping your weight in your left foot, take a big step back with your right leg, crossing it behind your left leg (as if about to do a 'curtsy'). Slowly bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees. Be sure to keep your abs pulled in and your back straight.